One in three Australians are affected by arthritis. This equates to 3.1 million people Australia-wide. Due to the major burden it places on the health of our population, the health sector, and subsequently our economy, arthritis was identified as an Australian National Health Priority Area in 2002.

What is arthritis?

Arthritis itself is a broad term used to describe a range of conditions that affect joints and generally result in damage, stiffness, and persistent pain. The two most common types of arthritis are Osteoarthritis and Rheumatoid Arthritis.

Osteoarthritis occurs due to thinning of cartilage between joint surfaces, resulting in what is often termed "bone on bone" action. Osteoarthritis is the most common type of arthritis with 1.6 million Australians currently living with it. The most common joints affected by osteoarthritis are the hips and knees.

Rheumatoid Arthritis is the second most common type of arthritis, affecting 428,000 Australians. Compared to osteoarthritis, rheumatoid arthritis is an autoimmune disease that results in swelling, tenderness to touch, stiffness, and persistent pain in smaller joints such as the hands and feet. In rheumatoid arthritis, the body’s immune system attacks the lining of the joints and causes inflammation.

Exercise and Arthritis

Clients with arthritis often say to us that the pain they experience due to their condition has stopped them from being physically active. However, whether you live with osteoarthritis, rheumatoid arthritis, or any other form of arthritis, exercise can actually help manage the persistent pain caused by arthritis. Engaging in an exercise program can reduce pain levels associated with arthritis by increasing joint mobility, increasing the strength of muscles that support the joints, which in turn assists reducing the load on joints, and correcting postural imbalances that may be contributing to additional stress placed on joints.

A common concern for people living with arthritic pain that exercise will increase their pain levels. In order to manage this, it is imperative that you begin your exercise routine with a slow warm up and gentle range of motion exercises. These activities preserve joint mobility and assist in increasing core body temperate while reducing stiffness. Following on from there, your exercise routine should consist of exercises that are specifically tailored to increase joint stability and muscle strength, without raising your pain levels too much (although a slight increase in pain may occur due to the de-conditioning that has typically occurred to surrounding muscles). However, it is important to not push into stronger pain! Your exercise routine should finish with a slow and gradual cool down to avoid or limit post-exercise stiffness.

Key Points About Exercising With Arthritic Pain

1. Consult your local Exercise Physiologist about safe exercises for your condition.2. Ensure that you warm up and cool down slowly to assist in managing stiffness.3. Start low and go slow.4. Don’t push into stronger pain.

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